Today we are going to talk about the best exercises to oxygenate our blood.
What type of exercise is good to oxygenate the blood?
What type of exercise is advisable to oxygenate the blood? Which to choose? Before getting into the breathing exercises, let’s look at some exercise options that will help us oxygenate our blood.
Doing cardio of medium or moderate intensity also helps us oxygenate our blood, eliminate stress and produce a greater amount of serotonin. One of the greatest benefits of cardio is the increase in physical endurance and cardiopulmonary capacity.
Low intensity exercise outdoors
Low intensity exercise will help us oxygenate blood and tissues. Something as simple and as accessible to everyone as walking can be. If the area chosen for the walk is a wooded place and away from pollution better.
If you walk or exercise in a mountain area, you should know that oxygenation varies depending on the height.
Respiratory exercises to increase cardiopulmonary capacity
The breathing exercises are the ones we are going to help achieve greater oxygenation of the blood. These exercises are also closely related to the control of stress and anxiety.
The Pilates method
If we want to oxygenate our blood by exercising, one of the best options we can find is the Pilates method. One of the most important characteristics and at the same time principle of Pilates, is breathing. Pilate’s exercises are marked by breathing, which is synchronized with the execution of the exercise.
Exercise: How to do Pilates breathing
Stand up. The feet should maintain the width of the hip, knees semi-flexed and straight back. Neutral head (facing forward). Place your hands on the ribs.
Take air through the nose and fill the chest, avoiding swelling the abdomen. It expels the air through the mouth, at the same time as you notice how the ribs are closed, activating the transverse abdominal and you make a correction up the pelvic floor.
Pilates breathing is basic and is used throughout the class. Breathing in this way during the execution of the exercises favors the exchange of gases and therefore a greater oxygenation of the tissues.
Yoga and its pranayama
If you have ever practiced yoga, you will be familiar with the term Pranayama. Pranayama are the breathing exercises carried out in Yoga. Pranayama is the control of breathing.
Breathing exercise: Pranayama, alternating breathing
Sit with your knees crossed, back straight. Close your eyes and focus your attention. Cover your nose with the hand in the shape of a pincer, the thumb covers one nostril, and the middle finger of the same hand covers the other. Uncover one side and take a breath. Cover both and wait a few seconds with the air inside. Uncover the other side to eject. Cover both and wait a few seconds without air. Repeat.
Hypopressive abdominal gymnastics is generally associated with recovery after childbirth and rehabilitation of the pelvic floor, but goes much further. The hypopressive exercises work in respiratory apnea and help us increase cardiopulmonary capacity, improving fatigue, increasing physical endurance and sports performance.
This increase in lung capacity favors better oxygenation of blood and tissues.
Some of the benefits of having a well oxygenated blood through exercise are: the improvement of brain function, increased energy and reduced stress, among others.
Hypopressive exercise: Venus position
Stand up. Feet wide hip, knees semi flexed (never blocked). Perform a retropulsion of the chin (put the chin in). Place the arms down, slightly open and with the palms of the hands facing backwards. The arms must maintain a certain tension, from the scapulae.
The breathing must be thoracic, that is, we must not “swell” the abdomen by taking air. Fill the rib cage with air, take the air through the nose, and slowly expel through the mouth, in double time (inhale in 2, exhale in 4). Three times. The third time you expel the air, perform an empty apnea, bringing the navel back and opening the ribs. Hold the position for a few seconds. Take air. Repeat 3 times.